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How to take HMB


How to take HMB

Beta-hydroxy-beta-methyl-butyrate, or HMB as it is also known as, can be naturally produced in the body and supplemented into your regime. Naturally, HMB is a metabolite of the branched chain amino acid leucine.

Leucine, however, is an essential amino acid and is therefore not naturally produced by the body, so it needs to be outsourced from your diet or in supplements. Some gym goers supplement HMB to ensure levels of the compound remain high during training. Here, we explore how you can take HMB supplements safely:


The general recommended dosage for HMB is around 3g daily, but this should be split up across the day into smaller servings of around 1g. This dosage is dependent on the size of the individual – 3g is based on the average sized gym goer. If you are bigger then you could supplement a larger daily dosage but that should still be split up into smaller servings. Be sure to follow the manufacturer’s instructions for safe supplementation.

When to take HMB

There are no specific timings for supplementation, as they can vary depending on the time of your workout. Generally, it is recommended to take HMB supplements around an hour before you begin exercise. However, this will differ if you work out first thing on a morning – in this instance, you can take HMB right before you exercise.

You can also supplement HMB immediately after your workout to replenish HMB levels, and on an evening or when you wake up. Again, this is fully depending on the time you train.

The International Society of Sports Nutrition’s (ISSN) position stand on the use of HMB as a nutrition supplement, concludes its safety however if you have any concerns regarding supplementing with HMB, have pre-existing medical conditions or are included in one of the vulnerable groupings, it is advised you speak with your GP prior to supplementing.

How to take HMB

The supplement is available in two forms: a tablet or a powder. It is down to personal choice which form you decide to take. The powder is generally quite bland and flavourless, so it can be mixed with cordial or a fruit juice to make for a refreshing drink.